No Sugar Diet: A Complete No Sugar DietBook, 7 Day Sugar Detox for Beginners,Recipes & How to Quit Sugar Cravings

Peggy Annear

Table of ContentsOur Sugar AddictionHow to Read Food LabelsFoods to Eat on 7 Day Sugar DetoxFoods to Avoid on 7 Day Sugar DetoxLow Sugar VegetablesSugar Smart TipsHow to Quit Sugar & Beat CravingsThe Low Sugar MythSugar and Carb Count in Everyday FoodsDetox Side Effects7 Day Sugar Detox Meal Plan

Day 1Hard Boiled Eggs

Detox Smoothie

Mexican Quinoa Salad

Crumbed Cashew Chicken

Celery & Peanut Butter

Day 2Scrambled Egg Protein Breakfast

Roasted Brussels Sprouts

Beef Stew

Natural Nut Mix

Day 3Green Breakfast Smoothie

Brown Rice Tofu Salad

Tomato and Basil

Slow Cooker Ham & Beans

Avocado Dip

Day 4Nutty Granola

Raw Carrot Soup

Grilled Snapper

Oven Baked Kale Chips

Day 5Broccoli Frittata

Pork Patties

Apple Cider Coleslaw

Cauliflower Soup

Steak & Broccoli

Hummus

Day 6Omelet Roll

Chicken Salad

Tuna Fish Cakes

Pumpkin & Eggplant Wedges

Curry Roasted Cashews

Day 7Spinach Super Smoothie

Egg & Bacon Ramekins

Grilled Salmon

Asparagus Rocket Salad

Lemongrass Beef Skewers

Stir Fry Kale

Free Meal Planner & Shopping ListGood ReadsCopyright

Our Sugar AddictionThe American Heart Association advises women limit added sugars to 25 grams(about 6 teaspoons) a day and men to 37.5 grams (about 9 teaspoons) a day. Researchalso shows that people in Western countries are eating on average about 35 teaspoonsof sugar a day! This is because it’s hidden in almost all the foods we buy from thesupermarket, not straight out of the sugar bowl! We need to take a sensible approach tosugars in our diet.

People opt for a no sugar diet for a variety of reasons; to lose weight, managediabetes, lower cholesterol and blood pressure or to get more energy. By eatingmore natural foods high in nutrition, it will be possible to cut the cravings and feelsatisfied. When you learn to remove harmful high sugar, high carb foods from yourdiet, and also substitute natural sugar foods in moderation your body will love you forit!

Removing sugar from your diet is the quickest way to lose fat and increase yourenergy levels. Out of balance blood sugar levels can cause depression whichencourages the body to store sugar as fat instead of using it for energy. The sugar detoxplan aims to remove sugars and simple carbohydrates from your diet. Your skin andmental focus will benefit too! We will be detoxifying or cleansing important organs ofthe body such as the liver, kidneys and colon of accumulated wastes and toxins.

The cravings for sugar will start subsiding after about 4 - 7 days in most people,but the longer you stay off sugar, the easier it gets. The detox will correct or stabilizeyour sugar levels, then you can add some fruits and healthy wholegrain breads backinto your diet.

It's not possible to see added sugars in teaspoons on packaging during manufacturing,but the Nutrition Facts label on a food can help us to identify added sugars. Look forcommon sweeteners such as sugar, corn syrup, dextrose and honey.

Many of us have become trapped in the modern food cycle of eating sugary foodswithout a second though. We can feel depressed and don't know how to get off the"sugar ride". The good news is that quitting sugar and detoxifying the body iseasy. The physical dependence on sugar can be eliminated in only five to sevendays by avoiding sugar and sugary foods altogether. The bad news is that during thesefive to seven days sugar cravings can be very intense. You will learn tips how to quitsugar and beat the cravings. Once you have knowledge how to identify unhealthysugary foods you can easily plan your journey on a sugar-free lifestyle. You will alsodiscover what to expect during the sugar detox phase.

Diet After Detox

Artificial sweeteners aren't really a healthy long term solution to removing sugareither because you want to re train your taste buds. Also, using large amounts ofartificial sweeteners may lead to adverse health side effects. You will start findingthat artificial sweeteners taste horrible and way too sweet! Stevia and Agave seem tobe popular natural plant based sweeteners around right now, however Agave is veryhigh in fructose. It is surely better to be eating small amounts of natural honey andmaple syrup in moderation for example (after detox) rather than eating loads ofunhealthy "sugar free" supermarket foods that are laden with artificial sweeteners.Some common sense has to come into play. Moderation is key, however you won't becraving sugar like you did before detox, so you will only want limited sweetness.Don't forget too that many recipes can be adapted by reducing sugar and substitutingsugar for prunes, honey, maple syrup or dates for example. If you have the time, it isbetter to cook your own foods so you know what goes into each recipe! Yourhomemade recipes will be free of all those added sugars, chemical additives andpreservatives!

Check Nutritional Information on food labels for Total Carbohydrates as well asSugars. Carbohydrates are the body’s main source of energy. Carbohydrates fallgenerally into two categories: sugars and starches. Sugar is a simple carbohydrate,and starches, which are complex carbohydrates, break down into blood sugar alsoknown as glucose. Consuming too many carbohydrates can quickly spike bloodsugar levels which may cause problems over time. Monitoring and maintainingcarbohydrate intake is key to blood sugar control. Foods high in sugary carbohydratesinclude sugary beverages, desserts, dried fruits, sweets, candy, honey and high sugarfruits. Foods high in starchy carbohydrates include starchy vegetables, flour basedfoods including cereals, peas and beans to a lesser extent, and whole grains such aswhite rice, barley, oats and quinoa. As these foods have high nutritional value as apositive, limit them and eat in moderation. Cut out or strictly limit amounts of brownrice and quinoa during the strict detox phase. Eat as many green vegetables as youdesire.

How to Read Food LabelsLocate the "Nutritional Information" on the food packaging. Look for "TotalCarbohydrates" and "Sugars" as both these will be indicated there. (Incidentally,Trans fats are the unhealthy fats) Remember Fructose and Corn Syrup are some ofthe worst offenders! Your goal is to aim for foods lower that 5g if possible. Analyzethe sugar per 100g because per serving varies from product to product.

The goal for diabetics, whether or not they use insulin, is to keep their blood sugar assteady as possible and to maximize their intake of nutritious carbs and minimizeconsumption of less nutritious foods. A starting place for diabetics is to have roughly45 to 60g of carbs per meal and 15 to 30g for snacks. Consult your doctor. Read morehere about counting carbs.

What is an Acceptable Amount of Sugar?

High – over 22g of total sugars per 100gLow – 5g of total sugars or less per 100g

*If the amount of sugars per 100g is between these figures, then levels of sugar matchaccordingly.

*The sugar amount in the nutrition label is the total amount of sugars in the food. Itincludes added sugars and sugars from ingredients such as fruits and milk. Eggsincidentally have around 1g of sugar per 100g (depending if they are cooked) so theseare wonderful nutritional packs straight from nature!

Check the Total CarbohydratesCarbs are the complex part of sugar so they need to be watched as well. For examplequinoa may have only 0.9g of sugar per 100g, but has 64g of total carbs! It is alsohowever high in fibre, so this is where a balanced diet full of a variety of naturalfoods in your best option for health and weight loss. Moderation is the key when

eating high carb or high sugar foods. In saying that, all "junk" foods need to beremoved altogether as they have virtually no nutritional value whatsoever!

What is an Acceptable Amount of Carbohydrates?

As a guide, if you eat about 2,000 calories a day, you should consume about250g of complex carbohydrates per day. That's about 1/8th.

Another example is an average slice of bread. It = approx. 15 grams or 1 servingof carbohydrate. Although white and wheat bread have a very similar carbohydrate content dependingon the brands and labels of course, whole-wheat bread is often best. It usually hasmore than twice the amount of fiber as white bread, meaning you digest it moreslowly, hence your blood sugar will rise more gradually after eating it. Go here to getsugar and carb count for breads.

Here is an example of a food label that doesn't display sugar per 100g. Alwaysanalyze the sugars and total carbs PLUS observe if it's only per Serving Size.Let's look at the following "health bar" packet. It is high in sugars at 25g and that's noteven per 100g but per serving size which is 1 bar! Not healthy, but a way to make itappear that there is less sugar. Also note 33g of total carbohydrates. Learn more hereabout food nutrition.

Foods to Eat on 7 Day Sugar DetoxWhat Foods Can I Eat?

This means cutting out all sugary foods during the 7 day sugar detox phase. Youcould cook meat and serve with a salad or vegetables every day. However if youwant to mix things up a little, here are some general guidelines of foods to eat inplentiful amounts. Remember, we are lowering and stabilizing blood sugar levels.Read Nutritional Facts on labels as shown previously.

Eat:

Beef, Lamb, Pork, Chicken, Turkey and SeafoodLow Sugar Vegetables (broccoli, cauliflower, spinach & kale are excellent)Salad GreensAvocadoTomato in limited amountsOnionsLemons & LimesBrown Rice in limited amounts (low GI, high fibre and more nutrients than white)Quinoa in limited amounts (low GI stand in for potato)LentilsBeverages - Water, Black Herbal Tea or Black Coffee (unsweetened)Unsweetened Coconut Water in limited amounts if need a sweetenerOlive & Coconut OilApple cider vinegar (helps body pH balance, detox & weight loss)Plain nuts,Pumpkin seeds and sunflower seedsGoji berries

Foods to Avoid on 7 Day Sugar DetoxAvoid:

Candy, Biscuits, Cakes etcFlour Based ProductsDairySugar in all formsPotatoSauces and DressingsAll Sweeteners (including artificial, honey, maple syrup, agave nectar etc.)Dried FruitFruits (under ripe bananas are okay in moderation; the sugar content is muchlower)AlcoholSugary Beverages (including juices)

Low Sugar VegetablesHere is a link to do your own research about how much sugar and carbs are invegetables (select from the drop down box)

Broccoli, cauliflower, spinach, kale, zucchini and greens are very good.

Check out my Sugar Free Recipes Book on Amazon for a detailed look at the problemwith Fructose, plus loads more healthy recipes to give you quick meal options.

After detox, use this link to do thorough searches of your own on how much sugar andcarbs is in fruit (Just select a fruit from the drop down box)

Raspberries, strawberries, limes, under ripe bananas, rhubarb and lemons arelow in natural sugar. However during the detox phase stay off fruit with theexception being; avocado, tomato, unsweetened coconut water (in moderation)and lemon or lime.

Sugar Smart TipsThis Paleo book shows you how and why to eat natural, sugar free foods instead ofprocessed foods, and it offers a healthy everyday food list of sugar, dairy and flouralternatives.

*Plan ahead so you don't waste food. Eat all perishable foods in the lead up to thestart of the 7 day detox.

*Remove all sugary foods from the pantry and fridge that you won't be usingduring the detox plan.

*"Listen" to your taste buds! If something tastes very sweet, it probably is. Yourtaste buds will learn to detect sugary foods and drinks.

*Foods advertised as "low fat" often have more sugar, so check labels. Aim forhigh fibre, low sugar products but beware "lite" dairy products. During the 7 daysugar detox, it's best to eliminate all dairy. Coconut water is a good substitute indrinks and smoothies. After this use unsweetened milks, unsweetened almond milk andcoconut milk / coconut water.

*Don't eat fruit: During the detox phase don't eat fruit as most are moderate tohigh in natural sugars. Eat avocados, lemons and limes freely. Eat tomatoes andunder ripe bananas in very limited moderation. Once detox is over, aim to eat 1 - 2pieces of fruit daily. Fruit is full of fibre and nutrients, so it's important not toeliminate it altogether.

*Don't eat dressings and sauces. Remove store bought dressings, juices andsauces from your diet. Instead opt for homemade salad dressings using olive oil anda squeeze of lemon. Natural Greek yoghurt after detox is good.

*Eggs are IN. Eggs have hardly any sugar raw; up to around 1g of sugar per 100gdepending on how you eat them cooked. They are nature's little "nutrient packs" so eatthese freely during detox. Maybe raise some chickens in your own back yard! This is awonderful way of recycling your food scraps and getting food and fertilizer in return!

*Don't drink alcohol or fruit juices during the 7 day detox. Alcohol and juices havemany hidden sugars and preservatives. Instead opt for lots of water, black herbal teaand coffee (in moderation) You can use a little coconut water in meal preparation as asweetener if required.

*Consider breakfast. Try eating a low GI healthy breakfast such as eggsaccompanied with mushrooms, bacon or tomato, an omelette or a smoothie.

*Talk to your Doctor, Nutritionist or Dietician. They can help you set out a foodplan that's right for you.

How to Quit Sugar & Beat CravingsThere are many good reasons to quit sugar. Sugar can give us a short termenergy boost, but it comes at a hefty price often making us feel tired and moodyunless, of course, we get more sugar, and thus creating the vicious cycle of sugaraddiction. On top of that, sugar makes us more likely to store fat. Sometimes it cancause inflammation, high blood pressure, heart disease, diabetes and even cancer.

Balance Sugar Levels to Beat Cravings

Eat more proteinEat more complex carbsEat more healthy fatsEat more fibreEat more essential fatty acidsRemove simple carbs and sugar

Cold Turkey Detox Plan

It will take about 5 - 7 days to detox and rid your body of sugar. This is why youhave a 7 day food plan included. Stop eating all forms of sugar, dairy, alcohol,flour products and artificial sweeteners through this intense detox phase. Youneed to re train your taste buds. Eat natural foods and stay clear of processedpackaged foods.

Remove Sugar ProductsRemove unwanted foods from your pantry and cupboards if you don't want to havethem in sight. Remove all forms of sugary foods including sweets, candy, dairy,alcohol, flour products and artificial sweeteners from fridge and pantry. If youhave lots of fruit for example, you may want to start the detox plan after using up freshfoods so they don't go to waste.

Stock Up on 7 Day Detox Foods

Go shopping and stock up on your essential items in preparation for the detoxphase. Buy plenty of low sugar vegetables, greens and meats for salads and cookedveggies at night. Buy unsalted nuts and other ingredients for the recipes you want touse. Eat unlimited non starchy veggies as suggested.

Drink Plenty of Water

Remove all drinks from your diet that have sugar in them during the detox phase;Juices, sodas, hot sugary beverages and alcohol. Did you know that water not onlyhydrates our body but also helps dilute and flush out toxins? This is wonderful whentrying to detox your body of excess salts and sugars in the bloodstream. Your willurinate more often and your stomach will feel better too. Drink 6 – 8 glasses a day.Start with one first thing each morning to get your kidneys active. Similarly, drinkingblack herbal or black coffee with no sugar or milk is okay.Try adding some lemon fora twist. It's refreshing and great for weight loss. Coconut water is another good lowsugar alternative coming in at about 3g sugar per 100g. Only use in moderation duringdetox.

Eat Low Sugar Vegetables

Eat at least 5 servings of vegetables per day that are low in sugar. The best are thenon starchy veggies such as collard greens, broccoli, cauliflower, kale, celery,spinach, mushrooms, onions, zucchini, tomatoes, fennel, eggplant and peppers forexample. Remove the starchy varieties such as potatoes, peas and corn.

Eat Healthy FoodsFoods with high protein and healthy fats such as eggs, nuts, natural meats and tofu aregreat for satisfying hunger and giving energy. Vegetables with complex carbohydrateskeep you satiated for much longer.

Eat Regularly

One of your main goals when quitting sugar is keeping yourself satisfied withfoods and keep your metabolism kicking along. If you skip meals, it is more likely thatyou would give into temptation of getting a quick sugar boost. It is easier to controlwhat you eat, if you do it every three to five hours. This strategy will keep your bloodsugar stable.

Eat Nutritious Foods

In other words, fill up on good quality nutritious foods rather than high calorie"junk" foods. Making natural food Paleo recipes follow these principles. Yourcravings will stop because you will be satisfied.

The first steps to something new are always the hardest, but once you get used toeating low sugar foods, you will feel more energized and more healthy. You will bemore in control of what you eat, and even if you eat a small sugary treat once in awhile you won't feel guilty.

Read Sugar Content on LabelsManufacturers add sugar to many products, where we wouldn't imagine. For example,almost all ketchup brands contain sugar. Many reduced-fat products make up for thelack of fat with added sugar. When reading a label on a food item, pay attention to thedifferent types of sugars like corn syrup, brown sugar, maple syrup, etc. This waymanufacturers can avoid listing sugar as one of the main ingredients. Beware cornsyrup, dextrose and honey (although honey is at least natural). If they are near thetop of an ingredient list this will signal that there is a high amount of added sugarin the product.

The Low Sugar MythIt might be okay in choosing unsweetened milks such as almond milk for example,but you will need to read labels when shopping because low fat products can beloaded with sugars to put some "taste" back in. A classic example of this is infoods such as low fat yoghurts, low fat creams, ice cream and cookies. This fromWebMD is an interesting read which sums it up well. Sauces and dressings can alsobe high in sugars which seems surprising. So read labels.

Also, carbohydrates are the body’s main source of energy and during digestion,sugar which is simple carbohydrates, and starches which are complexcarbohydrates, break down into blood sugar also known as glucose. Consuming toomuch food that is high in carbohydrates quickly can spike blood sugar levels whichmay cause problems over time. Monitoring and maintaining carbohydrate intake is keyto blood sugar control.

Potato is a classic example. It has under 1g of sugar per 100 g, but has about 20gof carbs. Lentils have about 2g of sugar but 60g of carbs! So does this mean wemust never eat lentils or potatoes...I'd say heck no unless you have a specific dietaryreason. Many natural foods have other important nutrition benefits that counter balancethe negatives. We live in a modern world so just have a few on occasion, not a platefull at once! Think in terms of balance and moderation. Talk to your dietician ordoctor if you have concerns and want to learn more.

Sugar and Carb Count in Everyday FoodsSugar and Carbohydrates in Common Foods per 100g:Foods that have less than 5g sugar per 100g are low sugar foods. Foods that havemore than 15g sugar per 100g are high sugar foods. Of course varieties and brandsvary in sugar content. This is why it is important to educate yourself by reading theNutritional Facts on labels. Learn more about sugars at BBC Food here.

Fruits

Apple 10.3g sugar, 13g total carbohydrates

Banana 22.6g sugar, 23g total carbohydrates

Grapefruit 5g sugar, 11g total carbohydrates

Grapes 15.5g sugar,17g total carbohydrates

Kiwifruit 9.6g sugar,15g total carbohydrates

Lemon 2.1g sugar, 9g total carbohydrates

Orange 7.7g sugar, 12g total carbohydrates

Peaches 7.3g sugar, 10g total carbohydrates

Strawberries 6.6g sugar, 8g total carbohydrates

Watermelon 5.1g sugar, 8g total carbohydrates

Vegetables

Beets 7.7g sugar, 10g total carbohydrates

Broccoli 1.7g sugar, 7g total carbohydrates

Cabbage 3.6g sugar, 6g total carbohydrates

Carrots 4.7g sugar, 10g total carbohydrates

Eggplant 2.4g sugar, 6g total carbohydrates

Green peas 6g sugar, 14g total carbohydrates

Lettuce 1.9g sugar, 2.9g total carbohydrates

Potato 0.8g sugar, 17g total carbohydrates

Pumpkin 2.8g sugar, 6g total carbohydrates

Turnip 3.8g sugar, 6g total carbohydrates

Grains and Breads

Couscous 0.1g sugar, 23g total carbohydrates

Pasta 2.7g sugar, 75g total carbohydrates

Rice 0.4g sugar, 23g total carbohydrates

Rye bread 3.8g sugar, 48g total carbohydrates

White bread 5g sugar, 73g total carbohydrates

Brown rice 0.4g sugar, 23g total carbohydrates

Quinoa 0.9g sugar, 64g total carbohydrates

Eggs and Dairy

Butter 0.1g sugar, 13g total carbohydrates

Cheese, Swiss 1.2gsugar, 13g total carbohydrates

Eggs 0.4g sugar, 13g total carbohydrates

Milk 5g sugar, 13g total carbohydrates

Yogurt, unsweetened 3.2g sugar, 13g total carbohydrates

Meats

Chicken meat 0g sugar, 0g total carbohydrates

Ground beef 0g sugar, 0g total carbohydrates

Pork meat 0g sugar, 0.2g total carbohydrates

Salmon 0g sugar, 0g total carbohydrates

Tuna 0g sugar, 0g total carbohydrates

Detox Side EffectsCommon Detox Side EffectsEach person will react differently to detox, but here are some common side effects.

Common Positive Side Effects Possible with Detox:

Weight/fat lossIncreased, sustained energyIncreased sense of taste with plain healthy foodsMore regular bowel movementsFeeling wellLess bloatingClearer, healthier skinLess craving for sugar / foodFeel happier and less depressedLower cholesterolBetter sleep

Common Negative Side Effects Possible with Detox:

Like any addiction, these will pass... in a few days or so. You may experience feelinga little worse before you feel better. Hang in there!

HeadachesLow energy levelsDiarrhea, bloating or constipationBody odorBad breathSkin breakoutsIrritable feelingsConstipationErratic sleep patternsCold like symptoms

7 Day Sugar Detox Meal PlanBefore we start let's get a basic overview. 7 day of recipes have been included toguide you on the sugar free detox path. This is the "cold turkey" stage so noprocessed sugar in any form is allowed and only certain foods are recommended.This includes in beverages. We will also only be eating foods that have no sugaror are very low in natural sugars.After this detox phase you can start to eat fruits and honey in moderation and onoccasion artificial sweeteners such as Stevia in moderation. Remember though, onceyou train your taste buds to eat less sugar it will be easier to break your sugaraddiction. You will start to trust your taste buds!

Drink 6 - 8 glasses of water each day and start each day by drinking 1 glass full. Tryadding some lemon for a change.

If you want to change ANY of the meals to grilled or pan fried meat, eggs and veg ofsalad, do so! Top up on natural nuts, seeds and celery for snacks.

*Note: Sugar and Carbohydrate information is in brackets next to foods that maybe slightly higher in natural sugars.

Day 1Before Breakfast: A Glass of Water

Breakfast: Hard Boiled Eggs & Detox Smoothie

Lunch: Mexican Quinoa Salad

Dinner: Crumbed Cashew Chicken & Garden Salad

Snacks: Celery & Peanut Butter

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Hard Boiled Eggs

Ingredients:

1 - 2 fresh eggs (1.1g of sugar and carbs per 100g)waterpinch of salt (makes peeling easier)

Directions:

* If eggs are room temperature use tap water, if cold use cold water - so they don'tcrack)

1. Place the fresh eggs gently in an empty saucepan.2. Fill the pot with enough water to completely cover the eggs3. Turn heat on to high and bring eggs to the boil.4. Then turn to low and simmer for another 3 - 5 minutes depending if you like

soft or hard boiled eggs. To help, you can take an egg out and spin it on thebench. (If it spins quickly it's more hard boiled than if it spins slowly)

5. Once done, plunge into cold water under a running tap and peel.

Detox Smoothie

*Kale and mango are loaded with nutrition that support your detox cleanse.

Ingredients:

squeeze of lemon juice1 cup unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)¼ cup cucumber, peeled and seeded1 cup kale leaf chunks (stems and white rib removed)2 medium sticks of celery, chopped¼ cup chopped flat-leaf parsley¼ cup chopped fresh mint¼ tsp ground or finely grated ginger

Directions: Place liquids into blender, then all other ingredients and blend well. Heypresto, a detox wonder full of energy.

Mexican Quinoa Salad

Ingredients:

1 cup quinoa (0.9g sugar, 64g carbohydrates per 100g)1 can beans (2.1g sugar, 62g carbohydrates per 100g)1 handful baby spinach leaves (can add or swap these for a handful of cookedcorn 0.6g sugar, 74g carbohydrates per 100g after the 7 day sugar detox phase)4 small tomatoes (2.6g sugar, 3.9g carbohydrates per 100g)basil for decorationolive oil and vinegar to tastesalt to taste

Directions:

1. Cook quinoa according to package instructions.2. While quinoa is cooking, rinse beans and corn. Dice the tomatoes.3. Let quinoa cool down and add the vegetables. Sprinkle with olive oil, vinegar

and salt.4. Serve chilled.

Crumbed Cashew Chicken

Ingredients:

400g (14oz) chicken breast or skinned thigh fillets (cut into thin fillet pieces)2 tsp coriander2 tsp cumin2 tsp ground black peppercorns2 tsp black mustard seeds3Tbsp cashew nut meal "flour" (cashew & almond meal: 6g of sugar and carbsper 100g)A large pinch of rock saltA handful of crushed cashews extra (sometimes I use sesame seeds to coat)1 onion peeled, finely chopped (optional)Olive oilA handful of fresh coriander, chives or parsley

*Serve with a garden salad.

Directions:

1. Grind black peppercorns and mustard seed with mortar and pestle.2. Combine ground pepper, mustard, cumin, coriander & salt in a bowl. Add

cashew flour.3. Heat the pan to medium heat. Add small amount of oil to pan; saute onions for

5 minutes. Remove to a dish.4. Add enough oil to frypan to shallow fry chicken which has been generously

coated with cashew and spice mix. Fry chicken till crisp and golden!5. Return onions tossing for 1- 2 minutes adding seasoning.

*Serve with a green garden salad of your choice. If you want dressing, use a littleolive oil and a squeeze of lemon juice.*For a special occasion, add some lightly roasted cashew nuts on the side.

Celery & Peanut Butter

Okay, it's basic I know... but a good old favorite when you have cravings.

Ingredients:

2 celery stalks, chopped (1.8g sugar, 3g of carbs per 100g)4 Tbsp your favorite low sugar/low salt peanut butter (5g sugar, 22g carbs per100g)

*Serve with a glass of unsweetened milk if desired. You may need to source anappropriate peanut butter from the health store. If not, mashed avocado is good too.

Directions:

1. Cut the celery into sticks.2. Spread butter on each stalk.

Day 2Before Breakfast: A Glass of Water

Breakfast: Scrambled Egg Protein Breakfast

Lunch: Roasted Brussels Sprouts

Dinner: Beef Stew

Snacks: Natural Nut Mix and/or Goji berries

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Scrambled Egg Protein Breakfast

Ingredients:

1-2 eggs, beaten together in a glass (0.3g of sugar, 0.6g carbs per 100g)1 rasher of bacon, halved1 small tomato, halved (2.6g sugar, 3.9g carbs per 100g)3 button mushrooms, halved (1.9g sugar, 7g carbs per 100g)black pepper to taste

Directions:

1. Over a medium heat, fry bacon till crispy in a pan with a little olive oil. Addmushrooms for last minute or so. Remove from pan and set aside.

2. Place the eggs in for 1 - 2 mins. Turn for 1 more min if desired.3. Place tomato, egg, bacon and mushroom on plate.4. Serve with parsley if desired

Roasted Brussels Sprouts

Ingredients:

2 cups Brussels sprouts (2.2g sugar, 9g carbohydrates per 100g)½ onion, chopped (4.2g sugar, 9g carbohydrates per 100g)

3 garlic cloves, finely chopped (1g sugar, 33g carbohydrates per 100g)1 Tbsp olive oilsalt to taste

Directions:

Preheat oven to 375°F (190°C).

1. Toss all ingredients in a large mixing bowl. Line a baking sheet withparchment paper and place a single layer of Brussels sprouts on it.

2. Roast for 30 minutes or until golden brown

Beef Stew

Ingredients:

1 lb (450g) cubed beef stew meat2 cups homemade beef stock (or water)1 small yam, peeled and cubed (4.2g sugar, 20g carbohydrates per 100g)2 carrots, cut into pieces (4.7g sugar, 10g carbohydrates per 100g)2 stalks celery, cut into pieces (1.8g sugar, 3g carbohydrates per 100g)1 small onion, chopped (4.2g sugar, 9g carbohydrates per 100g)1/2 red bell pepper, chopped1 Tbsp vegetable oil½ tsp dried rosemary½ tsp dried parsleysalt and ground black pepper to taste

*Add 1/2 cup mushroom and tomato if desired.

Directions:

1. In a large pot cook beef in oil over medium heat until it's browned. Stir inrosemary, parsley, salt and pepper. Once it is boiling, cover and simmer onlow heat for 45 minutes.

2. Add yam, carrots, celery, pepper and onion. Cover and simmer for 30 moreminutes.

Natural Nut MixAny mix of natural nuts for an evening snack. (They vary - usually have around 4gsugar and 20g of carbs per 100g)

Check out the nutritional facts of nuts here.

Day 3Before Breakfast: A Glass of Water

Breakfast: Green Breakfast Smoothie

Lunch: Brown Rice Tofu Salad with Tomato and Basil

Dinner: Slow Cooker Ham & Beans

Snacks: Avocado Dip

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Green Breakfast Smoothie

Ingredients:

1 cup unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)1/2 cucumber, peeled, seeded and chopped1/2 avocado, seeded and peeled ((0.7g sugar, 9g of carbs per 100g)1 – 2 sticks of celerysqueeze of lemon juice

*Add 1/2 cup of beet juice if sweetener is desired.

Directions:

1. Prepare ingredients then add cold coconut water to the blender. Place allother ingredients in and whiz it up till smooth.

Brown Rice Tofu Salad

Ingredients:

1 cup (cooked) brown rice (0.4g sugar, 24g carbs per 100g)1 tsp garlic flakes or 1/2 clove fresh minced garlic1/2 small minced onion1/2 red bell pepper (optional)1/2 cup tofu, chopped into cubes (2.7g sugar, 1.9 carbs per 100g)1/4 cup baby spinach leaves1/4 cup fresh basil leaves1/4 cup cherry tomatoes, halved1/4 cup olives of your choice (nil sugar, 6g carbs per 100g)1 Tbsp lemon juice1 Tbsp olive oil

Directions:

1. Wash and cook rice as per directions on packet. Allow to cool and mix in allother ingredients.

Tomato and Basil

Ingredients:

1 ripe avocado, diced (0.7g sugar, 9g carbohydrates per 100g)1 cup cherry tomatoes (2.6g sugar, 3.9g carbohydrates per 100g)1 cup small Mozzarella balls (1g sugar, 2.2g carbohydrates per 100g)1/2 bunch of basil leavesolive oil and lemon juice to tastesalt and black pepper to taste

Directions:

1. In a small dish combine olive oil, lemon juice, salt and black pepper.2. In a salad bowl mix together diced avocado, cherry tomatoes and Mozzarella

balls. Pour the dressing over. Serve immediately.

Slow Cooker Ham & Beans

*Different beans vary in cooking time, so read the instructions on the packet.

Ingredients:

½ lb (225g) beans of your choice (canned, drained or regular soaked overnight)(2.1g sugar, 62g carbohydrates per 100g)¼ lb (110g) cooked ham, chopped1tsp onion powder1 tsp dried parsleypinch of garlic salt and cayenne peppersalt to tastewater to cover

Directions:

*This can be cooked by simmering on the stove top for about 2 hours if you don'twant to use a crockpot. Read label for cooking times suggested for beans.

1. Place all ingredients in a slow cooker. Pour enough water to cover the food.2. Set the slow cooker to Low and simmer for 7 - 12 hours, stirring occasionally

till tender.

Avocado Dip

Ingredients:

2 ripe avocados (0.7g sugar, 9g of carbs per 100g)2 tomatoes (optional)2 garlic cloves, minced½ cup fresh coriander or cilantro, finely chopped1 Tbsp lime juicesalt and pepper to taste

Directions:

1. Make sure the avocados are ripe. Peel them, cut in halves and place the pulpsin a bowl.

2. Blanche tomatoes; Bring water to boil, put the tomatoes in the water for aminute, take them out and peel.

3. Put all the ingredients in the bowl and mash with a fork to create guacamoledip.

Day 4Before Breakfast: A Glass of Water

Breakfast: Nutty Granola

Lunch: Raw Carrot Soup

Dinner: Grilled Snapper with Veg or Salad

Snacks: Oven Baked Kale Chips or a handful of Goji Berries

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Nutty Granola

Ingredients:

3 cups assorted nuts (almonds, walnuts etc)2 tsp chia seeds1 tsp Goji berries (optional)1 Tbsp sunflower seeds (2.6g sugar, 20g carbs per 100g)2 cups unsweetened shredded coconut (unsweetened)1/4 cup sesame seeds (0.3g sugar, 23g carbs per 100g)1/2 cup coconut oil1/4 cup olive oil

1 tsp cinnamon

* Granola bars are flexible with ingredients.

Directions:

1. Line a baking dish / tray with baking paper and set aside.2. Combine nuts & seeds into large bowl3. Remove 1 cup of nuts & seeds mix and chop into small pieces4. Place remaining 2 cups of nuts & seeds in blender and pulse till chopped quite

finely – You should end up with a good mix of small and fine pieces. (This willhelp bind the mix)

5. Return nuts, berries & seeds to mixing bowl. Stir in dry coconut. Stir wellcombining contents together

6. Place a small saucepan on a low heat and melt the oils.7. Pour hot liquid mixture over nut mixture, stirring to combine. Mix well.8. Add cinnamon.9. Pour the combined nut mixture into prepared dish / tray and press together

using wet hands or spoon pressing firmly to ensure ingredients are wellpacked together.

10. Leave mixture to sit for 2 hours, cover and then place in freezer for at least 1hour

11. Remove from freezer and cut into chunk sized pieces or muesli bars slices witha very sharp knife.

Raw Carrot Soup

*You need a high speed blender to get a smooth texture for this soup.

Ingredients:

2 small carrots (4.7g sugar, 10g carbohydrates per 100g)1/4 small cauliflower (optional)1 tomato (2.6g sugar, 3.9g carbohydrates per 100g)½ avocado (0.7g sugar, 9g carbohydrates per 100g)squeeze of lemonfresh ginger to tastesalt and ground black pepper to tastewater

Directions:

1. Chop the carrots, cauliflower, tomato and avocado into chunky pieces. Placeall ingredients in a food processor and blend until smooth.

2. If you wish, add more water for more liquid texture. Serve and enjoy!

Grilled Snapper

Ingredients:

2 snapper fillets1 clove garlic, mincedsqueeze of fresh lemon1 Tbsp olive oilsalt and ground black pepper to taste

Directions:

1. Mix the lemon juice with olive oil and minced garlic to create a marinade.Place the snapper in it for 10 minutes.

2. Place the fillets on the grill and cook from both sides until it is crispy.3. Season to taste.

*Serve with vegetables such as steamed broccoli, string beans and cauliflower orwith a green mixed salad!

Oven Baked Kale Chips

Ingredients:

a medium sized bunch of kale (1.2g sugar, 9g carbohydrates per 100g)3 tsp olive oil1/4 tsp salt

Directions:

Preheat oven to 350°F (180°C).

1. Wash the kale and let it dry completely. Remove the hard stems and tear theleaves into bite-size pieces.

2. Sprinkle with olive oil and salt. Toss the kale with fingers to make sure it iswell coated.

3. Place the kale on a baking sheet in a single layer. Bake for 10 minutes.4. Once the kale is done, immediately take it out of your oven and place it in a

bowl or serving plate. Let it cool down before serving.

Day 5Before Breakfast: A Glass of Water

Breakfast: Broccoli Frittata

Lunch: Pork Patties with Coleslaw

Dinner: Cauliflower Soup with Steak & Broccolini

Snacks: Hummus

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Broccoli Frittata

Ingredients:

4 eggs (0.4g sugar, 0.7g carbohydrates per 100g)1 cup chopped broccoli (1.7g sugar, 7g carbohydrates per 100g)1/2 cup Tofu1/2 onion, diced (4.2g sugar, 9g carbohydrates per 100g)1/4 red bell pepper, chopped (4.3g sugar, 7g carbohydrates per 100g)1 tsp butter1 tsp olive oil1/2 tsp dried dill1/4 tsp salt

Directions:

1. Prepare tofu according to directions. Mix well until "creamy".2. Mix eggs with tofu and set aside.3. Heat the oil in a frying pan over medium heat. Once the butter has melted,

saute onions, broccoli and bell pepper until soft. Add dill shortly before done.Set the vegetables aside.

4. On a clean frying pan melt the butter. Add the vegetables and the egg mixture.Rotate the pan so the eggs are evenly distributed. Turn the heat to low andcover the pan. Cook for 5-10 minutes until done.

Serve hot and enjoy!

Pork Patties

Ingredients:

1lb (450 g) lean pork, ground1 tsp sage1 tsp salt1 tsp paprika powder½ tsp fresh black pepper, ground1/2 cup almond meal for coating (optional)

*Almond meal coating in optional.*Can add some finely diced kale or spinach for extra goodness.

Directions:

1. In a small bowl mix all spices.2. Add this mixture to the ground pork. Blend well.3. Form into flat patties and dip into almond meal.4. Fry the patties in a skillet on medium heat until they are golden brown.5. Serve with Coleslaw.

Apple Cider Coleslaw

Ingredients:

1 small green or red cabbage (can use a mix of both)1 carrot

1 Tbsp apple cider vinegar1 Tbsp olive oil2 Tbsp unsweetened coconut water (optional - about 3g sugar, 2.6g carbs per100g)¼ tsp ground mustard seed¼ tsp cumin seed, ground¼ tsp celery seedsalt and black pepper to taste

Directions:

1. Finely shred cabbage and carrot. Mix them both in a large bowl.2. In another bowl whisk together all other ingredients to create the dressing.3. Add the dressing to the coleslaw. Mix it well together.

Cauliflower Soup

Ingredients:

5 cups water1 head cauliflower (1.9g sugar, 5g carbohydrates per 100g)1 small onion (4.2g sugar, 9g carbohydrates per 100g)2 Tbsp olive oilsalt and ground black pepper to tastechopped spring onion and parsley for garnish

Directions:

1. Clean the cauliflower off leaves and hard stems. Cut into pieces. Chop theonion.

2. In a large saucepan fry the onion in olive oil over medium heat for 5 minutes.Add the cauliflower and about half the water and bring it to simmer. Cookcovered for 15 minutes.

3. Puree the soup in a blender until it is creamy. Transfer the soup back to thepot, add salt. If you wish the soup to be thinner, add the remaining water.

4. Bring the soup to a low simmer. Sprinkle with pepper.5. Pour the soup in serving bowls and garnish with chopped spring onion and

parsley. Enjoy!

Steak & Broccoli

Ingredients:

1 Tbsp olive oilYour choice of beef, chicken, tuna or pork fillet steak1 - 2 cups broccolini (or broccoli)

Directions:

1. Chop broccoli into florets and gently steam until tender.2. Grill or pan fry steak in a little olive oil over medium to high heat until done.3. Serve with a drizzle of oil and sprinkle with herbs or toasted nuts or toasted

pumpkin seeds (Pepita) if desired.

Hummus

Ingredients:

1/4 cup (59 ml) fresh lemon juice, about 1 large lemon1/4 cup tahini (0.5g sugar, 21g carbs per 100g)1 x 15oz can (425 grams) chickpeas (4.8g sugar, 27g carbs per 100g)1 clove garlic, minced2 Tbsp olive oil1/2 tsp salt, or to taste1/2 tsp ground cumin2 Tbsp waterPaprika for garnish

Directions:

1. Mix lemon juice and tahini in a food processor on high for a minute. Scrapedown sides.

2. Add garlic, oil, salt & cumin and water. Whip for another half a minute tilldesired smoothness.

3. Serve with celery or carrot sticks. Enjoy!

Day 6Before Breakfast: A Glass of Water

Breakfast: Omelet Roll

Lunch: Chicken Salad

Dinner: Tuna Fish Cakes with Pumpkin & Eggplant Wedges

Snacks: Curry Roasted Cashews

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Omelet Roll

Ingredients:

2 - 3 eggs1 spring onion, thinly sliced4 Tbsp fully cooked lean ham or bacon, finely chopped1 Tbsp milk1/2 cup mushrooms, sliced1 Tbsp olive oilsalt and black pepper to taste

Directions:

1. In a small bowl whisk the eggs together with milk salt and black pepper. Thenadd the ham and red pepper. Mix well.

2. Heat a tablespoon of olive oil in skillet. Pour the egg mixture in.3. Fry from one or both sides. Roll before serving.4. Cut the omelet roll in small pieces so it will fit your lunchbox. Enjoy!

Chicken Salad

Ingredients:

1 x 15oz can (425 grams) chickpeas, rinsed and thoroughly drained (4.8g sugar,

27g carbs per 100g)1/2 - 1 cup cherry tomatoes, halvedabout 1 roasted capsicum, thinly sliced (can use fresh)about 2 cups of baby spinach & rocket leafy mixabout 1 cup shaved cooked chicken2 tsp pepitas (pumpkin seeds)For dressing - olive oil and lemon juice

*For variety, use crispy fried bacon pieces, leave out the chick peas, and add ahandful of sunflower seeds.Directions:

1. Combine the chickpeas, tomato, capsicum, spinach and rocket, salami andpepitas in a bowl.

2. Serve with the dressing.

Tuna Fish Cakes

Ingredients:

1 raw egg1 cup shredded zucchini2 Tbsp almond meal1 small can (6oz/170g) drained natural tuna or salmon (can use fresh, steamed)1/2 cup diced green/spring onion1/4 tsp raw salt1/4 tsp garlic flakes (fresh minced is okay)ground black pepper

Directions:

In a large bowl, place the shredded zucchini after squeezing out the excesswater. Add all other ingredients and mix until thoroughly combined. Heat alarge non-stick skillet or pan sprayed with non-stick spray over medium-lowheat. With your hands, make small round patties out of the zucchini mixtureand place into your pan. Cook until golden brown, flipping halfway through.Serve with pumpkin & eggplant wedges

Pumpkin & Eggplant Wedges

Ingredients:

1 large eggplant, cut into 3/4 inch wedges2 cups pumpkin, cut into 3/4 inch wedgesabout 1/2 cup coconut or olive oil for cooking3/4 cup almond meal1 tsp salt1 tsp ground black pepper1 tsp dried mixed herbs (optional)

*For a garnish twist you can sprinkle this dish with ground nuts, coconut or some driedherbs.

Directions:

1. After slicing the eggplant and pumpkin, place in a bowl of water and soak for 1hour.2. Remove and eggplant and pumpkin from the water, allow excess water to drip off,toss in the almond meal. Shake off excess.3. Fry each vegetable in hot oil in batches, turning till golden brown. The pumpkinwill take longer to cook than the eggplant.

Curry Roasted Cashews

Ingredients:

2 cups raw cashews (other raw nuts like macadamia, peanuts and almonds workwell)1/2 tsp ground coriander1/2 tsp ground turmeric1/2 tsp ground cumin1/2 tsp of your favorite natural curry powder1/2 tsp raw salt1/4 tsp cayenne pepper1/4 tsp ground paprika1 Tbsp olive oil

*You can use mixed raw nuts if you like.

Directions:

Preheat the oven to 350F or 180C1. Place all the spices, cashews and salt into a bowl and mix well.2. Place the butter on a baking tray and put into the oven for a couple of minutes tomelt the butter.3. Now sprinkle the spicy nut mix across the pan, stirring in so the butter isincorporated throughout the mix.4. Bake for about 8 minutes, toss the nuts, then cook for another 5 mins.

Day 7Before Breakfast: A Glass of Water

Breakfast: Spinach Super Smoothie with Egg & Bacon Ramekins

Lunch: Grilled Salmon & Asparagus Rocket Salad

Dinner: Lemongrass Beef Skewers with Stir Fry Kale

Snacks: Handful of Nuts or Leftovers

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Spinach Super Smoothie

Ingredients:

1 cup unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)Juice of 1/2 lemon1 cup washed baby spinach leaves1 cup small broccoli florets - (lightly steamed to reduce hardness)1 under ripe banana (less sugar) or use avocado or beet juice if you needsweetener1 tsp flaxseed or coconut oil (optional)1 tsp chia seeds (optional)

Directions:

1. Place the coconut water in the blender first. Add all ingredients and blenduntil super smooth. Packed full of immune boosting nutrients and help as adetox!

Egg & Bacon Ramekins

Ingredients & Directions:

1. Simply line some ramekins or muffin tins with bacon; crack in an egg and bakeat approx. 180C for 10-12 minutes or until done to your liking.

Grilled Salmon

Ingredients:

about 1 pound or 500g salmon filletssalt and pepper to taste1 medium lemon, sliced1 Tbsp olive oil

*Serve with Asparagus Rocket Salad or vegetables of your choice, except potato.Directions:

1. Place salmon fillets skin side down on baking sheet lined with foil.2. Season with salt and pepper

3. Place sliced lemons over salmon4. Drizzle lightly with olive oil5. Cover with cling plastic; placing in fridge for 1- 2 hours6. Bake salmon meal in medium - hot (400F/205C) oven for 12-15 minutes

Asparagus Rocket Salad

Ingredients:

2 cups arugula, or rocket, or mixed leafy green salad leaves1 cup tomatoes, cut in big pieces½ cup asparagus2 Tbsp avocado oil1 Tbsp apple cider vinegarsalt and pepper to taste

*If feeling extravagant wrap asparagus with ham or crispy bacon strips

Directions:

1. Mix together arugula leaves, asparagus and tomatoes.2. In a small bowl combine the avocado oil, balsamic vinaigrette, salt and

pepper. Sprinkle it over the salad.3. Pack it up and enjoy!

Lemongrass Beef Skewers

This works well with barbequed ribs and chops. This is very flexible with the meatused and the herbs - I like using rosemary too if it's in the garden. Cilantro can besubstituted or mixed with rosemary, or even omitted.

Ingredients:

1 pound (500 g) lean tenderloin beef, cut into small cubes (about 1 1/2 inches)2 cloves garlic, finely chopped4 lemongrass stalks2 Tbsp natural fish sauce (an use anchovies)2 Tbsp sesame oil2 Tbsp unsweetened coconut water (about 3g sugar, 2.6g carbs per 100g)1 1/2 tsp ground five spice powder1 small bunch of coriander or cilantro, finely chopped

Directions:

*Soak wooden skewers in water for 1 hour beforehand to stop burning.

1. Prepare the lemongrass by cutting away the top 2 thirds and outer leaves, justusing the tender part. Chop finely, or blend.2. Mix together the garlic, lemongrass, fish sauce, sesame oil, coconut water, 5spice and coriander in a bowl.3. Cut beef into cubes and marinate in the lemongrass mix for at least 20 mins. 4. Thread desired amount onto skewers evenly and fry in oil on stove top or BBQgrill. *Serve with steamed veggies such as broccoli and cauliflower.

Stir Fry Kale

Ingredients:

a bunch of kale, chopped (Spinach or Swiss chard)4 garlic cloves, sliced4 Tbsp olive oil or coconut oil5 Tbsp stock (chicken, beef or vegetable)1/2 tsp salta dash of black pepper

Directions:

1. Coarsely chop the kale leaves.2. Finely sliced the garlic cloves.3. Heat the olive oil in a saucepan, add garlic and kale. Let it fry for a little

while, then add the stock, salt and pepper. Cover the pan with a lid and let itsimmer for 15-20 minutes on low heat.

Fructose is foods can be a problem, if you want to learn more about this grab a copyof the Sugar Free Recipes Book. Take foods high in fructose into consideration afterthe sugar detox period.

Free Meal Planner & Shopping ListTo organize yourself so you know what's for breakfast, lunch and dinner over the 7days of sugar detox this meal planner may help. If you plan correctly before you shopit will save you time, money AND stress.

Once you click the link you will arrive at a page where you can print off the PDF forconvenience or save it on your computer. Print your free meal planner and shoppinglist here. Enjoy!

If you have enjoyed this book and can spare a minute to leave a review, that would bemuch appreciated, thanks.

Good ReadsSugar Free Recipes by Peggy Annear

Juice Recipes for Weight Loss by Peggy Annear

Sugar Smart Diet by Anne Alexander

Paleo Diet by Jane Burton

Peggy Annear Central Author Page on Amazon

***

The End

CopyrightNo Sugar Diet: Copyright © 2014 by Peggy Annear

Copyright: The author Peggy Annear has exclusively published this book and holdsall copyrights to it. A great deal of work has been put into producing it. No part of thispublication may be reproduced, stored in retrieval system, copied in any form or byany means, electronic, mechanical, photocopying, recording or otherwise transmittedwithout written permission from the publisher. You must not circulate this book in anyformat unless asking first. Thank you for your honesty and understanding.

Disclaimer: This book is from research and gathering nutritional information fromUSDA and preparing meals incorporating the no sugar diet principles. It has beenprepared in good faith, with the goal being to share recipe favorites and informationwith others. I am not liable in any way how you choose to use this information as it isan account of my own experiences. I have set out to give helpful guidance whilefollowing a no sugar diet. Please consult your doctor or dietician to work out aspecific plan for yourself as an individual.

Table of ContentsTitle Page

Table of Contents

Our Sugar Addiction

How to Read Food Labels

Foods to Eat on 7 Day Sugar Detox

Foods to Avoid on 7 Day Sugar Detox

Low Sugar Vegetables

Sugar Smart Tips

How to Quit Sugar & Beat Cravings

The Low Sugar Myth

Sugar and Carb Count in Everyday Foods

Detox Side Effects

7 Day Sugar Detox Meal Plan

Day 1

Hard Boiled Eggs

Detox Smoothie

Mexican Quinoa Salad

Crumbed Cashew Chicken

Celery & Peanut Butter

Day 2

Scrambled Egg Protein Breakfast

Roasted Brussels Sprouts

Beef Stew

Natural Nut Mix

Day 3

Green Breakfast Smoothie

Brown Rice Tofu Salad

Tomato and Basil

Slow Cooker Ham & Beans

Avocado Dip

Day 4

Nutty Granola

Raw Carrot Soup

Grilled Snapper

Oven Baked Kale Chips

Day 5

Broccoli Frittata

Pork Patties

Apple Cider Coleslaw

Cauliflower Soup

Steak & Broccoli

Hummus

Day 6

Omelet Roll

Chicken Salad

Tuna Fish Cakes

Pumpkin & Eggplant Wedges

Curry Roasted Cashews

Day 7

Spinach Super Smoothie

Egg & Bacon Ramekins

Grilled Salmon

Asparagus Rocket Salad

Lemongrass Beef Skewers

Stir Fry Kale

Free Meal Planner & Shopping List

Good Reads

Copyright